9/9/16

1

DianeVives,MS,CSCS,FMS

GoalofSystema:cTools-FMS

•  Be?erEveryday•  TheSystemDecides

•  Opportunity!...FMS

•  UnlockPoten:al

9/9/16

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What Do We Know?

•  Cause? •  Weak? •  Mobility? •  Stability?

TheThreeMovementPrinciples

First,MoveWell….Then,MoveOOen

TheNaturalPrinciple

Protect,CorrectandDevelop

TheEthicalPrinciple

CreateSystemsThatEnforceYourPhilosophy

ThePrac:calPrinciple

PerformancePyramid

MOVEMENT PERFORMANCE

SKILL

Propriocep6on Mobility/Stability

PlyometricPower

Strength Speed

Agility

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Corrective Exercise Sequence for Movement Training

Performance – Resistance Load

Dynamic Motor Control Competency

Static Motor Control Competency

Mobility Competency

I.D. Corrective Pattern – Weak Link

LightSystem-Opportunity

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RebuildwithPurpose

SoOTissue/

Breathing

Mobility

•  Pre-Session

Mobility

MotorControl

•  Sta:cMC

•  DynamicMC

éStrengthand

Power

Pre-Session

MovementPrep

MOB BreathWork:CrocodileBreathing,90/90 Balloons,posturesMOB SoGTissue:Lat,Pecs,UpperBack, FoamRollorsoG6ssue

othertools

MOB T-SpineMobility–SideLying,QuadRota6on

LumbarLock

MOB TallKneelingTurns OHReach,dowel

ExamplesforMotor

ControlProgression

Focus Task/Exercise/Drill Variations/Challenges

StatMC TrunkStabilityRota:on KneesFlexed,LegsExtended

Sta:cMC MountainClimbers Reac:ve,Resisted

Sta:cMC ShoulderPackingDrills PartnerAssist,Bands

Sta:cMC Farmer’sWalkandOverheadCarry March,Walk,BackwardWalk

DynWU March-Kneestrike FastLeg/KneeStrike

DynWU Mul:-Direc:onalSkips Accel-DecelBoxDrills

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ExamplesforMotor

ControlProgression

Focus Task/Exercise/Drill Variations/Challenges

DynamicMC PlankVaria:ons HandliO,LegLiO,StabilityRota:ons

DynamicMC HalfGetUp(Par:alTurkishGetUp) BalanceObject,Ke?lebell

Strength Ke?lebellPress,PullUpProgression 1Arm,2arm,RowingVaria:ons

Eccentric

Strength

UpperBodyDecelera:onPush-up Bodyweight,Resisted,MedballCatches

Power

Progression

PlyoPushUp,ReboundPushUps Ground,Step

Power

Progression

ExplosiveReclineRoworPulls SuspensionStraps,Bar

MovementQualitytoCapacity

Prepfor

Training

Reduce

Risk

Movement

Quality

Strength

Power

Summary

•  System=Feedback

•  BiggestOpportunity•  RebuildFounda:onbeforeCapacity

•  IncreaseAdaptabilitytoTraining•  FunandProgressiveChallenge

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•  Ques:ons?CometoFMSBooth!

•  FMSScreeningatBooth

•  @DianeVives

“Nevertreatanyoneinamannerthatmakesonesmall”